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All about protein

If your doctor says you need more protein, rather than dig your fork into that 12 ounce T- bone, take a minute to learn more about where protein comes from and why it is so important.

Everyone, and certainly those who have been diagnosed with cancer, must consume adequate calories and appropriate amounts of protein for cellular regeneration. After all, if you don't make enough red blood cells you will feel weak and tire easily and if you don't make enough white blood cells you will have a tough time fighting off even the mildest of colds.

The word "protein" comes from the Greek root meaning "of first importance". Indeed, protein is needed for every cell in the body and is critical for nutritional well being. The key is determining how much protein you need. Too much protein may tax the kidneys and too little protein may lead to malnutrition. Most healthy adults need between 45 and 60 grams of complete protein per day, which should account for 10 to 15 percent of their daily caloric intake. Adjustments may need to be made for specific disease states. Check with your nutritionist to see what your protein requirements are.

Protein can be divided into two groups: complete and incomplete. Complete proteins have all essential amino acids in the correct proportion for growth. Sources of complete proteins include dairy products, eggs, fish, fowl and meats. Incomplete protein, otherwise known as low quality protein, lacks one or more of the essential amino acids or contains them in the wrong proportion for growth. Sources of incomplete proteins include beans, grains, fruits, nuts and vegetables.

If you combine two types of incomplete proteins, they can become complementary to each other, creating a complete protein in the process. These complementary proteins are formed by combining legumes and grains, legumes and nuts or seeds and nuts or seeds and grains together.

Should you choose to consume animal products for their protein content, try and purchase products derived from organically fed, hormone free animals. Plant based proteins should be organic as well.

Along with being the only plant based complete protein, soy has many other cancer fighting characteristics, including being a good source of calcium, acting as a phytoestrogen and promoting antiangiogenesis. So, instead of ordering that steak, how about asking for a veggie burger?

Guide to complementary proteins

Combing two or more plant proteins to obtain high quality protein depends on matching the amino acid strengths and weaknesses of individual foods. Nuts, seeds and grains are generally low in lysine and relatively high in tryptophan and sulfur-containing amino acids. In general, legumes are good sources of lysine and poor sources of tryptophan and sulfur- containing amino acids.

Sample menu items

Legumes + seeds and nuts:

Navy bean soup with sesame crackers

Peanut butter toast with sunflower seeds

Trail mix of peanuts, raisins, sunflower seeds

Legumes + grains and cereals:

Baked beans and brown bread

Split pea soup and a sandwich

Red beans and rice

Pintos and corn bread

Peanuts and pretzels

Animal + vegetable protein:

Macaroni and cheese

Vegetable lasagna

Peanut butter toast and soy milk

Cheese sandwich

Tuna noodle casserole

Baked beans and veggie hot dogs

Plant protein food groups

Beans:

adzuki

kidney

black

cranberry

pinto

fava

mung

navy

marrow

lima

Peas:

black-eyed

chick

cow

split pea

soy

sprouts

field

Peanuts

Lentils

Nuts and seeds group:

Nuts:

almonds

Brazil nuts

cashews

pecans

walnuts

filberts

Seeds:

pumpkin

sesame

sunflower

Grain group:

barley

corn

oats

rye

quinoa

millet

amaranth

buckwheat

rice

wheat (bulgur, wheat germ, sprouts) also, flours and cereals made from these grains